Thursday April 16th

A. Every Minute on the Minute for 10mins (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B. "Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats (95/65)

HERD FIT
"Lil Nancy"
5 RFT
200m Run
15 Goblet Squats

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Weighted Hip Bridges
Rest 80 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds